Paleo Diet Food List

Eat the Foods On This Paleo Diet Food List & You Won’t Have To Worry About Counting Calories Ever Again

Paleo Diet Food List

Typical Paleo Foods

Interested in the Paleo diet for its health and weight loss benefits?

I’m not surprised, as many happy Paleo converts have discovered, it works.

However, the hardest thing about losing weight on the Paleo diet is avoiding the “not allowed foods” on this Paleo diet food list.

If you can do that, which is easy if you have enough tempting Paleo meal options available (so as not to derail your healthy eating plan), you’ll be well on your way to a slimmer & healthier body.

  • This food list will help you choose only Paleo approved foods to enable you to hopefully enjoy all the possible health and weight loss benefits you can get by eating this way.
  • Don’t be put off by the amount of foods that you are not allowed to eat as there’s a vast range of 100% Paleo approved foods which will allow you to prepare a huge variety of delicious dishes.
  • Want to jump straight in? Then download this collection of delicious Paleo recipes that you can use to start preparing healthy Paleo meals right away.

Paleo Diet Food List Of Foods Allowed & Not Allowed

Allowed On Paleo

Not Allowed On Paleo

  • Vegetables

The Paleo diet food list is big on fresh vegetables, especially the green leafy type such as Lettuce, Spinach, Kale, Beet, Swiss Chard, Watercress, Turnip Greens, Seaweeds, Rocket, Rapini. Other Paleo approved vegetables include Celery, Broccoli, Bell Peppers, Onions, Leeks, Eggplants, Cauliflower, Asparagus, Cucumber, Cabbage, Brussels Sprouts, Artichokes, Avocados. You can also include Root vegetables in your diet such as Carrots, Beets, Turnips, Parsnips, Rutabaga, Sweet Potatoes, radish, Yams. Squash including butternut squash, spaghetti squash, pumpkin, buttercup squash (preferably organic)

  • Grains

Grains are bad news for your health & not allowed on the Paleo diet food list, so avoid them like the plague. They can be found in most Cereals, Wheat, Barley, Bread, Rye, Biscuits, Wheat Thins, Crackers, Oatmeal, Cream of wheat, Corn, Corn syrup, Pancakes, Hash browns, Beer, Pasta & anything containing that toxic gluten

  • Meat

Beef, Pork, Bacon, Lamb, Veal, Mutton (preferably grass fed and free range) as well as Game Meat such as Deer, Pheasant, Duck, Rabbit, Wild Turkey.

  • Sugars, Simple Carbs & Processed Foods

All sugars (often found in so called “fat free” products), Artificial Sweeteners, Fruit Juices, Soft Drinks such as Coke, Fanta, Sprite etc., Pastries, Pizza (Cauliflower Pizza Crust is a healthy Paleo option), Pasta( Paleo Approved Pasta like this is fine), White Potatoes (Cauliflower Mash is a healthy alternative), Cakes, Rice (Cauliflower Rice is a healthy option), Bread (Gluten-Free Paleo Bread is fine), Burgers, Fast Foods, Processed Meats, Chips, Pancakes (Paleo Approved Pancakes are fine), Pretzels, Mayonaise (Non-Vegetable Oil Mayo is fine)

  • Fish

Salmon, Tuna, Trout, Bass, Sole, Haddock, Cod, Mackerel, Anchovy, Herring & Shellfish including Crab, Lobster, Shrimps, Scallops, Clams, Oysters & Mussels

Milk (Goat, Coconut or Almond Milk is allowed on Paleo but if you drink cow’s milk make sure it is the full cream option), Cheese, Cottage cheese, Fat-Free dairy creamer, Fat-Free Milk, 2% Low Fat Milk, Dairy spreads, Cream Cheese, Powdered Milk, Puddings, Ice Cream

  • Poultry

Chicken, Turkey, Duck, Goose (preferably free range)

  • Starchy Vegetables

Potatoes, Yucca, Batata, Butternut squash (Pumpkin has a lower sugar content than Butternut), Acorn Squash

  • Healthy Fats & Oils

Oils & fats such as Omega-3, Olive Oil, Coconut Oils, Avocado oil, Avocados, Butter, Ghee, Lard, Tallow, Duck Fat, Fatty Fishes (Sardines, Mackerel, Salmon which are rich in Omega-3), Nut Butter

  • Unhealthy Fats & Oils

Refined Vegetable Oils (not to be confused with healthy Plant Oil variety such as Coconut Oil etc.) contain large amounts of those harmful trans-fats & Omega-6 polyunsaturated fatty acids which are found in oils such as Sunflower Oil, Canola Oil, Soybean Oil, Corn Oil, Cottonseed Oil, Safflower Oil

  • Fruits

Bananas (be careful of eating too many as they are very high in sugar content), Apples, Oranges, Berries (which include strawberry, cranberry, cranberry, blueberry, blackberry), Grapefruit, Pears, Peaches, Nectarines, Plums, Pomegranates, Pineapple, Papaya, Grapes, Cantaloupe, Watermelon, Cherries, Apricots, Water Mellon, Kiwi Fruit, Lemon, Lime, Lychee, Mango, Tangerine, Coconuts, Figs, Dates, Olives (organic is best)

  • Salt

Salt is bad for you & you should avoid having it on food especially when you’re tempted to load it on meals that are traditionally covered in it such as fries & eggs. Also avoid processed meats such as hot dogs, polony & other salty low quality meats.

  • Spices & Herbs

Ginger, Garlic, Turmeric, Pepper (Black Pepper & Cayenne Pepper) Cumin, Cinnamon, Nutmeg, Paprika, Vanilla, Chilies – Parsley, Rosemary, Sage, Thyme, Lavender, Mint, Basil, Chives, Tarragon, Oregano, Dill, Bay Leaves, Coriander

  • Alcohol

Beer, Whiskey, Tequila, Cane Spirits, Gin, Rum, Vodka, etc.

  • Nuts & Seeds

Almonds, Pecan Nuts, Walnuts, Almonds, Hazel Nuts, Brazil Nuts, Sunflower Seeds, Sesame Seeds, Chia seeds, Flax Seeds, Pumpkin Seeds, Pine Nuts – avoid peanuts as they aren’t actually nuts but legumes which are not Paleo approved

  • Legumes

Legumes include all beans such as Butter Beans, Black Beans, Broad Beans, kidney Beans etc., as well as Peas, Peanuts, Lentils, Soybeans, Tofu, Soya (Soy)

Not sure where to start?

Download this collection of delicious Paleo recipes to help you prepare fantastic Paleo approved dishes for breakfast, lunch & supper

Borderline Paleo Foods

Some foods can be considered as borderline, or falling into the grey area, when it comes to the Paleo diet food list as they aren’t 100% Paleo approved but also OK in moderation.

These foods include the following;

  • Paleo Food ListDairy – whilst dairy should be avoided on Paleo, especially if you have gut issues, sensitive to lactose or you are gluten intolerant, you should only consume organic diary from grass-fed, pasture raised cows or fermented dairy, such as kefir and traditional yogurt. Also best to avoid the fat-free versions as they contain loads of sugar.
  • Pseudo grains – Paleo & gluten-free aren’t exactly the same thing so whilst amaranth, buckwheat & quinoa don’t contain gluten they should only be eaten in moderation.
  • Coffee in moderation is fine as long as you leave out the sugar.
  • Natural sweeteners such as raw honey, maple syrup, molasses, dried fruit & dark chocolate can be eaten in moderation (although they’re only slightly better than sugar in the bloodstream) but artificial sweeteners are just that – artificial, which is definitely not Paleo approved.
  • Gluten-free treats – you’ll see gluten-free cookies, breads & cakes on the supermarket shelves but be careful as they often contain loads of sugar to make them taste good.
  • Alcohol in the form of dry red or white wine & clean spirits that are non-grain based can be taken in moderation.
  • Safe carbs such as sweet potatoes, plantain, yucca, tapioca, white potatoes and white rice are low in anti-nutrients, such as phytates, and can be eaten in moderation although not strictly Paleo.

Paleo Foods For a Daily Menu

Paleo Pancakes

Paleo Pancakes

– Breakfast – You can start with a grapefruit and then have some free range eggs, which are healthy and always a winner on the Paleo diet plan.

So whether you make yourself a tasty omelet or just fry a couple in olive oil with some tomatoes.

Other Paleo breakfast options involve Paleo pancakes as well as Paleo oats

– Mid-Morning Snack – Having a slice of lean beef, nuts and berries as well as a little fruit.

– Lunch – A healthy easy-to-make lunch could be something like a chicken Caesar salad with olive oil dressing followed by green tea

– Mid-Afternoon Snack – An apple with some nuts and berries

Paleo Dinner Dish

Paleo Supper

– Supper – Grill or barbeque a grass-fed steak fillet and have it with some green beans and mashed cauliflower followed by a bowl of blueberries, raisins & almonds.

Although it’s not strictly Paleo, a glass of wine won’t hurt as you are allowed up to 3 “non-Paleo” foods every week.

This is just an example of how you could structure your daily eating plan according to the Paleo food list and there is obviously an amazing amount of choice and food options with this way of eating.

Why Paleo Is Grain & Gluten Free

Also remember that Paleo is grain & gluten-free so anything containing gluten is not permitted on the Paleo diet.

Gluten containing grains such as wheat, barley & rye can be particularly damaging to your health especially to Celiac disease sufferers or those how have had Celiac disease.

In fact all grains contain lectins which are particularly hard on the gut causing inflammation & irritation resulting in bloating and other intestinal problems and general ill health – a healthy gut equals a healthy body.

Lastly, the Paleo way of eating should not be seen as boring or restrictive as it is anything but that…

The Paleo diet food list is packed with an enormous & diverse variety of nutritious & tasty Paleo approved foods that you can enjoy with every meal.

Putting All These Foods Together…

Want To Start Serving Delicious Paleo Meals?

Download This Collection Of 100% Approved Paleo Recipes here »

Disclaimer: Whilst the Paleo diet is well known for the spectacular weight loss results many Paleo eaters have enjoyed, it should be noted that the type & amount of foods ingested, rates of metabolism as well as levels & intensity of exercise will vary from person to person which can have a significant affect on their individual results when it comes to losing weight.

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6 comments on “Paleo Diet Food List
  1. mompati mmusi says:

    Dear Sir/Madam

    Are cranberries allowed in banting if so how many cups a day.

    Thanks

  2. allan says:

    Cashew nuts are absent from list I find – where do they stand
    Green / Orange / Red ???

    • PaleoGuy says:

      Hi Allan

      Cashew nuts are on the Banting “Orange List” which means they can be eaten in moderation.

      They are high in monounsaturated fat but not as high in polyunsaturated fat as other nuts like almonds.

      Cashew nuts also contain more phytic acid than most of the other nuts – see the table below.

      The problem with phytic acid is that it’s an anti-nutrient which inhibits absorption of minerals & nutrients.

      Amounts of phytic acid for some Paleo & Banting freindly nuts (phyticacid.org):

      1. Cashews: 1,866 mg/100 grams
      2. Hazelnuts: 1,620 mg/100 grams
      3. Almonds: 1,280 mg/100 grams
      4. Walnuts: 760 mg/100 grams
      5. Chestnuts: 47 mg/100 grams
  3. Kyra-Leigh says:

    when it says soup on the 7day plan, what type of soup is it referring too?

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